Alternate db curls 40-40,50-30,60-20,70-15,80-10,90-4,95-2.
NGB 135-60,155-50,175-40,195-35,32,30,25
5 sets Barbell wrist curls 135
Superset
5 sets Reverse barbell wrist curl 65
Crucifix laterals cables 8 sets
Superset
Shrugs db 80s 8 sets 20s
5 sets Crucifix laterals dbs 20s
Superset
5 sets ab wheel 20s
ironat posted he did crucifix laterals today and I never thought of doing those but holy shit my delts were smoked like never before. Crazy pump and soreness. New favorite exercise,thanks ironat.